Warm up:
Set 1: Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 15 pulls on the rower (18-20-strokes-per-minute pace) 10 Good Mornings + jump Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster. 15 pulls on the rower (22-24-strokes-per-minute pace) 10 Air Squats Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, your pace should be the fastest yet. 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jump squat 5 Deadlift 5 stand and shrug from the hang 5 hang muscle cleans 5 high hang clean 5 Hang Power Clean 2 sets: 5 hang power cleans – Perform one set from the high hang position and then one set from the low hang position. TEST For time: 30 Hang Power Clean (65/95 lb) 40 Deadlift 400/500-m Row TRAINING For time: 30 hang power cleans (65% max) 40 deadlifts (60% max separate bar) 50 Land Mines Twist @ 25% max snatch, single count Post-workout: Every :30 for 10 sets: 2 Power Clean – Must be touch-and-go reps. Competition: Rest Day Stretching: 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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